Archer Inverted Row

lats, biceps, rear delts, coreLow bar or rings

An advanced inverted row variation that shifts most of your bodyweight onto one arm. Builds the lats, biceps, and shoulder-core stability.

How to do it

1Grab the bar or rings and hang at an angle with your body locked in a straight line.

2Pull your chest up to one hand, bending that elbow while keeping the opposite arm completely straight out to the side.

3At the top, pull yourself all the way to the working hand without rotating your hips or torso.

4Pause briefly at the top with one arm fully bent and the other locked out straight.

5Lower down under control and repeat the movement on the opposite side.

Common mistakes

Twisting your torso toward the working arm, losing balanced tension across the core.

Bending the straight arm, turning the movement into a standard wide-grip row.

Sagging at the hips, showing a lack of core and glute engagement.

Breathing

Inhale before you pull, then exhale as you drive your chest up to the working hand.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.